Ingredients
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4 (6 ounce) cod loins
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1/2 cup panko breadcrumbs
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1/2 cup finely grated Parmesan cheese
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1/2 teaspoon paprika
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1/2 teaspoon salt, or to taste
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1/4 teaspoon freshly ground black pepper
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1 tablespoon minced fresh parsley
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1/2 cup buttermilk (see Note)
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butter-flavored cooking spray
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lemon wedges (optional)
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fresh parsley sprigs (optional)
Directions
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Preheat the oven to 400 degrees F (200 degrees C). Line a baking pan with foil, and place a baking rack in the pan over the foil.
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Pat cod loins dry with paper towels.
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Combine panko crumbs, grated Parmesan cheese, paprika, salt, pepper, and minced fresh parsley on a plate. Mix with a fork until well blended.
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Pour buttermilk into a shallow dish and place beside the plate with crumbs.
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Dip each cod loin into the buttermilk, and then place on the crumbs. Scoop crumbs on top of each cod loin and pat firmly, to coat both sides. Place crumb-coated cod on the rack in the prepared pan. Add any remaining crumbs to the top of the cod loins, and spray with butter-flavored cooking spray.
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Bake in the center of the preheated oven for 15 to 20 minutes, depending on the thickness of the cod loins. Test for doneness with an instant-read thermometer. Cod is done with an internal temperature of 145 degrees F (63 degrees C).
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Serve with lemon wedges and additional fresh parsley, if desired.
Cook’s Note
No buttermilk? No problem. Substitute the same amount of milk for buttermilk.
Nutrition Facts (per serving)
| 298 | Calories |
| 6g | Fat |
| 13g | Carbs |
| 45g | Protein |
| Nutrition Facts | |
|---|---|
| Servings Per Recipe 4 | |
| Calories 298 | |
| % Daily Value * | |
| Total Fat 6g | 8% |
| Saturated Fat 3g | 13% |
| Cholesterol 105mg | 35% |
| Sodium 780mg | 34% |
| Total Carbohydrate 13g | 5% |
| Dietary Fiber 1g | 3% |
| Total Sugars 2g | |
| Protein 45g | 91% |
| Vitamin C 3mg | 4% |
| Calcium 193mg | 15% |
| Iron 2mg | 9% |
| Potassium 524mg | 11% |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
** Nutrient information is not available for all ingredients. Amount is based on available nutrient data.
(-) Information is not currently available for this nutrient. If you are following a medically restrictive diet, please consult your doctor or registered dietitian before preparing this recipe for personal consumption.
